Sure, healthy eating is great, but it can be intimidating if you don’t know how to prepare foods and combine certain ingredients for a great taste! In this article, we’ll go over exactly what you need to keep in your pantry, cupboards, fridge, and freezer for easy and delicious healthy meals.
Of course, you don’t need all of these ingredients- pick and choose what fits your needs best, and enjoy!
Pantry
The best place to store dry goods! We find it’s always good to these spices, grains, and canned/boxed goods on hand:
Spices/herbs
Cinnamon
Turmeric
Sea salt
Pepper
Sage
Cumin
Rosemary
Thyme
Curry powder
Garlic powder
Onion powder
Bay leaves
Vanilla extract
Cacao powder
Baking ingredients:
Organic sugars
Organic stevia, such as Truvia
Baking chocolate chips
Maple syrup Honey
Coconut sugar
Organic flours or gluten free flours
Nuts & Seeds
Almonds
Peanuts
Walnuts
Chia seeds
Shredded coconut (unsweetened)

Honey
Coconut sugar
Organic flours or gluten free flours
Nuts & Seeds
Almonds
Peanuts
Walnuts
Chia seeds
Shredded coconut (unsweetened)

Nut butters
Oils & Vinegars:
Coconut oil
Extra virgin olive oil
Grass fed butter or ghee (clarified butter)
Balsamic vinegar (not vinaigrette)
White vinegar
Coconut aminos and/or soy sauce
Dijon mustard
Organic sugar free ketchup
Single ingredient fruit spreads (or no sugar added)
Canned/Boxed Goods
Diced tomatoes
Low sodium veggie broths
Coconut milk (light, regular, cream)
Canned beans (black beans, kidney beans, cannellini beans, chickpeas, etc)
Unsweetened applesauce
Canned wild caught tuna and/or salmon
Tomato sauce (no sugar added)
Tomato paste
Dry Goods
Rice cakes
Corn kernels to make popcorn (or organic bagged popcorn)
Rice
Dry oatmeal
Sweet potatoes
Quinoa
Sprouted bread
Organic and/or gluten free pastas
Protein powders

Cupboard
This is where you’ll find your kitchen gadgets! You don’t need every kitchen tool, but it’s helpful to have some of these on hand, like when experimenting with zucchini noodles or a smoothie bowl! Small, medium, and large sauté pan or skillet Small, medium, and large saucepan Tea kettle 8×8” baking dish 7X14” casserole dish

Blender
Spiralizer (can be found on Amazon for $10-12)
Food processor (can be used for making homemade nut butters
Waffle iron
Spatula
Soup ladle
Baking tray/cookie sheet
Whisk
Toaster
Zester
Slow cooker/instant pot
Mixing bowls
Garlic press
Fridge
You know the drill- this is all of your fresh ingredients that spoil faster! Keeping an
assortment of ready to go snacks, like organic yogurt or sliced fruit and veggies is
key. Take a peak into what you can include or add to your own spread!
Nut milks
Low fat organic and grass fed dairy (milk, cheese, yogurt)
Organic eggs
Assortment of vegetables and lettuces
Hummus
Salsa
Sliced organic meat
Fresh garlic/onion
Fresh herbs
Lemons/limes
Freezer
A great tool for meal prep too, the freezer is great for keeping things fresh for up to several months. Store prepped meals in airtight containers, and keep frozen veggies easily accessible so you can just throw some onto a baking sheet with some spices, herbs, and sea salt for a delicious side to a meal! Frozen vegetables (chopped spinach, broccoli, peas, chopped bell peppers, Brussels sprouts, carrots, sweet potato cubes)
Frozen fruit (blueberries, strawberries, banana, cherries, mango, pineapple)
Frozen organic meat (organic chicken, grass feed ground beef, ground turkey, salmon, cod, tilapia) Coconut milk ice cream or organic ice cream